Quarantine Wk 9

WOD:

Strength-

A. 9/10 effort 3 sets TNG Power Snatches @62kg-9-10-7

B.

3x

3x3 power cleans-3 front squats rest 10 sec between complexes 

62kg-72kg-78kg

C.

Ev 20 sec for 8 min Band Deadlifts 72kg+rogue band 150lbs

Metcon-

7 min Amrap

5 WB

1 Jerk (ground)@78kg

1 BMU 

10/2/2

15/3/3

20/4/4

Etc

57 reps 

Cooldown

D. 3x5/5 Windmill@20kg

E. 3x10/10 Landmine Rotation@22kg

Quarantine Week 9

WOD:

3 min max reps TTB-48 reps 6-6-6-6-6-5-5-5-3

10x

On the 2 min-

7 Burpee over Bar

4 Dual Kb Push Presses

4 SHSPU (last 4 Rds -3SHSPU)

3x

A1-10 Ring Dips

A2-12/12 SA Ring Rows

Quarantine Week 9

Wod:

Strength-

A. 5x4 Muscle Snatches-4 Snatch Push Presses-4 OHS-52kg

B. Work up; 4 Clean Pulls-1 HPC-92kg

Metcon-

7 Rds for time w/vest:

400m Run

10 Pull-ups

20 Push-ups

30 Squats

36:23

Cooldown-

2x

10/10 Tall Kneeling Hip Ext UL

10/10 Cossack Squat@16kg

2 min bottom of a Squat hold

Quarantine Week 8

After...
4x
A1. Floor Press@2-20kg 15-15-15-12
A2. Skull crushers @1-16kg 15-15-15-12

4x
B1. Bent over Rows@2-20kg 15x4
B2. Towel KB Curls @16kg 15x4

2x
C1. Toe touches 30x2
C2. Lying side bends 15/15 x2

Quarantine Week 8

WOD:

Strength-

A. Ev 90 sec for 6x

Alternating 

3 Hang Snatch High Pull

3 Below Knee Snatch High Pull

@72-72-78-78-84-84kg

B. Pendlay Rows

3x8@84kg

MetCon-

3x

5 min Amrap

10 BMU

20 Alt DB Snatches

60 DU

Rest 2.5 min

Total 40 BMU /65 DBS/180DU (with a shit rope also)

Cool down 

2x

5/5 Sl RDL w/ reach+ Hip Flexion

10/10 Scorpion

Max Passive Hang

Quarantine Week 8

WOD:

Strength-

A. Ev 90 sec for 6x

Alternating 

3 Hang Snatch High Pull

3 Below Knee Snatch High Pull

@72-72-78-78-84-84kg

B. Pendlay Rows

3x8@84kg

MetCon-

3x

5 min Amrap

10 BMU

20 Alt DB Snatches

60 DU

Rest 2.5 min

Total 40 BMU /65 DBS/180DU (with a shit rope also)

Cool down 

2x

5/5 Sl RDL w/ reach+ Hip Flexion

10/10 Scorpion

Max Passive Hang

Quarantine Week 8

Had to take a little break from TTT just due to the logistics of my gym equipment now...was going through half ass on the training not able due to wl movements and just frustrating myself. Planning on going back when I have a more realistic cf environment...

WOD:
Strength:
2 min max-Strict HSPU (5-5-3-3-3-3-2) 25 reps dk if this is because I was doing them on a tree or what but they kicked my ass..immediately into 👇🏻
2 min max-Dual KB Push Presses@2-20kg (5-5-5-5-7) 27 reps.

Metcon:
25 min Clock
W/ Vest
1600m Run + or - (10:23 🙄)
Max Rds of Cindy-10 rds

Cool down
2x
5/5 Tall Kneeling KB Halos
10/10 Super BIRD dogs
10/10 Tall Kneeling hip ext to Side bend